Workout

Warm Up (500)
400 free
100 kick
 
Set (600)
12 x 50’s swim on 1:00
...build to 80% effort

Set (1600):
3 rounds
2 x 100 free on 1:30
R1- 100 IM/R2- 200 IM 
R3- 400 IM
..timed by rounds w/2:00 rest
100 free on 2:00  
 
Set (400)
400 pull
…moderate

Cool-down (100)
100 ez